Athletes Camp WOD: May 22, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

EMOM 8

1st 45sec Max Row

2nd 12 Kettlebell Swings

3rd 15 Squat Jumps

4th 45 sec Handstand Hold

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Weightlifting

Every 3 - 4 mins x 6 set: Back Squat

2 x 8 reps @ 70%

2 x 5 reps @ 80%

2 x 3 reps @ 85%

Superset with 8 - 10 Glute Ham Raises

GHD Glute Ham Raise

Bench Glute Ham Raise

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Gymnastics

Every 1:15 x 6 sets

7 Bar Muscle Ups

Alternative 10 Kipping Pull Ups

Max Strict Pull Up remaining time

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WOD

For Time

21 - 15 - 9

Power Snatch

Box Jump Over, 24/20 in

Alternative

Broad Jumps

Jump over Bench or Stool

-- then --

1000m Run or Row

-- then --

15 - 12 - 9

Power Snatch

Box Jump Over

-- then --

800m Run or Row

-- then --

12 - 9 - 6

Power Snatch

Box Jump Over

-- then --

600m Run or Row

Elite RX Scaled

Rd 1 @ 115 / 75 lbs Rd 1 @ 95 / 65 lbs Rd 1 @ 75 / 55 lbs

Rd 2 @ 135 / 95 lbs Rd 2 @ 115 / 75 lbs Rd 2 @ 95 / 65 lbs

Rd 3 @ 165 / 115 lbs Rd 3 @ 135 / 95 lbs Rd 3 @ 115 / 75 lbs

Session 2

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WOD

Option 1: 20 sets 40 sec ON / 20 sec OFF

Max Cal Bike

Option 2: 15 sets 40 sec ON / 20 sec OFF

Max Cal Bike

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Accessory Work

For Quality

100 Barbell Curls, 45/35 lbs

100 Banded Tricep Push Downs

100 Strict Press, 45/35 lbs

Partition as needed. Minimum 15 reps each set per movement.

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch